Category: Uncategorized

4/26/19

PVC/Foam Roll

10m EMOM – 

1 – Bike 10 cals

2 – Erg 10 cals

WOD:

Teams of 3 – 30 minutes 

Partner A: Row 250m OR Ride 500m

Partner B: Cycles through the work – AMRAP Style

  1. Handstand Holds
  2. Dead Hang Holds
  3. Goblet Squat Hold
  4. Wall Sit
  5. Warrior Sit Ups

Repeat until time is up.

Partner A sets the pace/duration.

Partner C: RESTS

POST:

6-45-90

 

4/25/19

PVC/Foam Roll

400m Run

12-10-8-6-4-2

KBS

Pull Ups

WOD:

E2MOM for 10m:

10 Back Squats – 50-60% of 1RM

E2MOM for 10m:

18/15 Cal Ski

15 Ball Slams

E2MOM for 10:

12 Box Step Overs

12 T2B

POST:

Partner Sorinex Roll Outs – You Go I Go – 

switch every 5 reps – each person does 50 total reps

 

4/23/19

PVC/Foam Roll

Grab a partner – You Go I Go for 5 total minutes:

Bear Crawl Down and Back*

Farmer’s Carry down and back*

*length of the rig, I’ll set out cones

Strength:

Clean and Jerk (split jerk or push jerk)

20m Total:

0-4 – warm up, load the bar, get close to 80-85% of 1RM

5-14 – EMOM: 2 C&J’s at 80-85%

15-19 – EMOM: 1 C&J at 90-95%

Conditioning:

1500m Row

OR

3k Bike Ride

 

4/22/19

PVC/Foam Roll

3 Rounds:

20 Cal Bike

10 Push Ups

10 KBS

3 Rounds:

20 Cal Row

10 Pull Ups

10 OHS (95/65)

3 Rounds:

20 Cal Ski

10 RDL (95/65)

10 Ball Slams

3 Rounds:

20 Cal Curve

10 Burpees

10 Deck Rolls

POST:

25 Sorinex Roll Outs

25 Sorinex Pike

50 Ab Mat Sit Ups

 

 

April 19, 2019

PVC/Foam Roll

3 Rounds:

15 Cal Ski

10 PVC OHS

10 Ball Slams

For Time:

2-4-6-8-10-12-14-16-18-20 of:

Pull Ups

Burpees

– rest to reasonable recovery – when everyone is finished and ready to move on….

20m Partner EMOM:

Minute 1 – Partner A Rows for max calories while Parnter B rests

Minute 2 – Partner B Rows for max calories while Partner A rests

Minute 3 – Partner A rides for max cals, Partner B rests

Minute 4 – Partner B rides for max cals, Partner A rests

– repeat until time is up.  Score is combined total calories.